Use these 10 simple tips to fall asleep faster and get a better and more restful night of sleep.
#1 – Turn off screens an hour before bedtime
Whether it is the television, the computer, or your cell phone, those screens emit blue light that tricks your body into thinking it’s light enough that it should be staying awake.
This is probably the most difficult one for me because there is always another person to text or Facebook message and I love relaxing in front of Netflix! There is a nighttime setting on newer iPhones that takes some of that blue light from your screen’s glow which helps, but if you really want to fall asleep quickly, shut off the screens an hour before bedtime.
#2 – Count your blessings before you sleep
When your head hits your pillow at night, it’s easy for your mind to still be running at 100mph, even when your body is completely still. And those thoughts can easily get carried away with “what ifs”, doubts, and regrets that can stress you out and keep you awake.
Instead of letting worries whisk you away, choose to dwell on the things in your life you are thankful for. Relive the wonderful moments of your day, savoring the joy with all of your senses. That deep feeling of gratitude will bring you peace and happiness that will help you drift off into dreamland.
#3 – Go to bed and wake up at the same time every day
Our bodies like routines and they do their best to adjust to them. If your sleep schedule is all over the map, your body is never going to know when the proper time to sleep is.
Get yourself into a routine of going to bed and waking up at approximately the same time every day (yes, even on weekends!).
#4 – Have a relaxing bedtime routine
Bedtime routines are common with kids. We bathe them, read them stories, and pray with them to calm them down and get them ready to fall asleep. Bedtime routines are just as important for adults!
Come up with some relaxing activities you can do before you climb into bed – do some gentle stretching, take a bubble bath, write in a journal, pray, listen to some calming music (I’m quite partial to The Piano Guys)
#5 – Don’t look at the clock
Looking at the clock to see the time to dwell on how much sleep you are missing out on is not helpful at all. It will just leave you tense and frustrated as you watch every minute tick by.
Move your phone out of arm’s reach so you aren’t tempted to check it all night long and turn your alarm clock to face away from your bed.
#6 – Dim the lights
It’s no wonder we struggle to fall asleep when we spend all evening in brightly lit rooms with flashing TVs and then expect to be out the second we turn off the light! It’s a process, settling down for the night. Just like the sun slowly goes down outside, your lights should gradually dim inside.
Use warm, soft lighting inside after the sun goes down. Try to use lamps instead of harsh overhead lights in the evenings.
#7 – Use lavender
Lavender is my absolute favorite scent! It not only smells amazing but it is also a calming scent that is proven to help with insomnia.
#8 – Exercise regularly
Sick of feeling tired all day every day? I know it sounds counterintuitive, but add some workouts into your week! Regular exercise not only helps you sleep more soundly at night, but it also helps you to feel more awake and alert during the day.
Even just 10 minutes of aerobic activity can make a big difference, so get up and go on a walk, a run, or a bike ride, and do it regularly for more restful sleep!
#9 – Have a light dinner
Big, heavy meals rev up your metabolism and make it harder to fall asleep. And there are all kinds of other side effects like heartburn can make you uncomfortable, leaving you tossing and turning at night.
Try not to eat large meals within 2 or 3 hours of bedtime and be careful of that nighttime snacking!
#10 – Keep it cool and dark
Your body naturally cools down as it sleeps, so when you keep your bedroom at a cool temperature, ideally between 60 and 67 degrees, it helps your body adjust and fall asleep more quickly. And all of those little lights in your bedroom that don’t seem like a big deal (like that glowing red light on the smoke detector, a power strip, or a computer charger) add up quickly, so try to darken your room however you can.
Cover as many lights as you can in your bedroom. Use blackout curtains on your windows to block outside light and try a sleep mask to keep things as dark as possible. And check your thermostat before you go to bed, keeping things cool, to create the best sleeping environment possible for a restful night.